Healthy eating will help avoid, control and even reverse diabetic symptoms and effects. With few changes here and there you can enjoy your food with these tips, without feeling hungry or deprived. Your diabetes diet is basically a balanced eating method that allows you to regulate sugar level in your blood.

A diet or eating plan for diabetes simply means eating moderately healthy foods and sticking to regular mealtimes. A diabetes diet is healthy eating habits and a proper diet plan that is packed with naturally rich nutrients and low in calories and fat. Fruit, vegetables, and whole grains are essential components. And for most individuals, a defined diet plan according to them is the safest eating strategy.

Why does a Diabetic person need to develop a healthy-eating plan?

Whether you have diabetes or prediabetes, your doctor would usually suggest seeing a dietitian to help establish a balanced eating plan for you. The diet helps you regulate blood sugar ( glucose), maintain your weight and monitor risk factors for heart disease, such as high blood pressure and high blood fats. When you eat extra calories and fat, it causes an unnecessary rise in blood glucose in your body. If blood glucose is not kept in check, it can lead to serious problems such as high blood glucose levels (hyperglycemia) which, if persistent, can lead to long-term complications such as damage to the nerves, kidneys and heart.

By making healthy food choices and keeping up your eating patterns, you can help keep your blood glucose level within a safe range. Weight loss will also help blood glucose management be simpler for most people with type 2 diabetes and provides several other health benefits. A diabetes diet offers a well-organized, healthy way to achieve your target safely.

What does a diabetes diet involve in terms of nutrition?

A diabetes diet is based on regular-time eating three meals a day. This will help you use that extra insulin produced by your body or gets through those heavy doses of medication easier. A certified dietitian will help you develop a diet that is based on your health goals, tastes and lifestyle. They may also explain ways to change your eating habits, such as selecting portion sizes that match your size and level of activity needs.

Also Read:Best Meal Diet Plan For PCOD To Lose Weight by Nutritionists Priyatama Srivastava

Diabetes and Your Pancreas Health:

There is a relation between diabetes and the pancreas. The pancreas produces hormones and enzymes that help in digesting food. Glucose regulation requires one of those hormones, insulin.

Glucose refers to body sugars. Every cell inside your body requires energy which is provided by glucose. Think insulin as a lock on the cell. Insulin needs to open the cell so it can use glucose for energy. Your pancreas helps regulate the way sugar is processed in your body. It also plays an essential role in enzyme release and helps you digest food. Since the pancreas is so strongly linked to your digestive system, anything you choose to consume has impact over it.

Focus on foods which are high in protein, low in animal fats and contain antioxidants to keep your pancreas healthy. Start lean meats, beans and lentils, clear soups and substitute dairy products (such as flax and almond milk). The pancreas isn’t going to have to work as hard to digest these.

What’s the relation between weight and diabetes?

People with diabetes have almost twice the risk of heart disease and are at higher risk of developing conditions of mental health such as depression. Yet most Type 2 diabetes cases can be avoided and some can even be reversed. Taking action to avoid or regulate diabetes does not mean living in starvation; it means consuming a magnificent, nutritious diet that will also increase your vitality and enhance your mood. You don’t have to absolutely give up candy or surrender to a lifetime of boring food.

Losing only 5 to 10 percent of your body weight will help you manage or lower blood sugar, blood pressure, and cholesterol levels. Weight loss and healthy eating can also have a positive effect on your mood, vitality and sense of well-being. Even if you have had diabetes already, it is not too late to make a positive change. You can lessen the symptoms or even reverse diabetes by eating healthy, becoming more physically active, and losing weight. The bottom line is you are more in control of your well being than you may think.

How To Plan a Healthy Diabetes Diet

There’s no need to complicate a diabetic diet and you don’t have to give up all your favourite foods. The first step towards making smarter choices is by separating the myths from the eating facts to prevent or control diabetes. Just consult the dietitian near you to get a more clear idea of what to eat and what not to eat. Like in every balanced eating plan, a diabetic diet is more about the general dietary pattern than about individual foods. Try to choose more naturally produced, unprocessed foods and less packaged foods.

Experts Food Recommendation For a Diabetic Diet:

• Let those healthy foods count on your calories. Choose balanced carbs, foods high in protein, fish and “good” fats.
• Healthy carbohydrates-Sugars (simple carbohydrates) and starches (complex carbohydrates) break down into glucose throughout the blood throughout digestion. Focuses on balanced carbohydrates.
• Fruits, vegetables, whole grains, legumes, such as beans and peas
• Low-fat dairy products, such as cheese and milk
• Avoid the intake of less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.
• Fibre-rich foods – Dietary fibre contains all parts of plant foods that your body is unable to digest or absorb. Fibre regulates how you eat the food and helps regulate blood sugar levels.
• Heart-healthy fish – Eat heart-healthy fish twice a week or more. Fish like salmon, mackerel, tuna, and sardines are high in fatty omega-3 acids that can prevent heart disease.
• Try to avoid fried fish or any other seafood with high levels of mercury, such as king mackerel. Always look for fresh local market fish or seafood.
• ‘\Good’\ fats – foods with monounsaturated and polyunsaturated fats can help to lower cholesterol levels.
• Nuts, canola, olive and peanut oils, but don’t overdo it, because all the fats are calorie high.

Foods To Avoid In Diabetes

By accelerating the development of clogged and damaged arteries, diabetes raises the risk of heart disease and stroke. The following foods will work against your goal of a heart-healthy diet.

• Saturated fats – Avoid high-fat dairy products and animal proteins such as butter, beef, and bacon. They do seem tasty but they can worsen your health conditions. Also, limit coconut and palm kernel oils in your food.
• Trans fats – Avoid trans fats they are found in processed snacks, baked goods, shortening by limiting their consumption you can look for a healthy diet
• Cholesterol – sources of cholesterol include high-fat dairy products and high-fat animal proteins, yolks of eggs, liver and other organ meats. Look for as little as 200 milligrams ( mg) of cholesterol a day.
• Sodium – Consume less than 2,300 mg of sodium a day. If you have high blood pressure, your dietician can recommend you aim for even less

Creating Diabetic Diet Plan For Healthy Lifestyle

A few different methods can be used to build a diabetes diet to help keep the blood glucose level within a reasonable range. You can find, with the help of a dietitian near you, that one or a combination of the following approaches work for you:

The Plate Method:

The health clinic Go Moringa offers a simple meal-planning method. Essentially it’s about eating more vegetables. When preparing your plate to follow these steps:

Fill half of your plate with vegetables that are not starchy, such as spinach, carrots and tomatoes. Cover a quarter of your plate with a protein such as tuna, chicken or lean meat of your choice. Fill the last quarter with a whole-grain item, like brown rice, or a starchy vegetable, like green peas. Include small amounts of “good” fats, like nuts. Include a fruit or a dairy portion, and a glass of water or an unsweetened tea or coffee.

Counting Carbohydrates:

These have the biggest effect on your blood glucose level because carbohydrates break down into glucose. You will need to know how to measure the amount of carbohydrate you are consuming to help regulate your blood sugar so that you can change the insulin dose accordingly. Keep track of the number of carbohydrates in any meal or snack.

A dietitian can teach you how to measure portions of food and become a skilled reader of food labels. They will even show you how to pay careful attention to the size and carbohydrate quality of customer products. If you take insulin, you may be trained by a dietitian how to count the number of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Suggesting you look for a dietician because they will help you every inch of the process. And it’s always better to have an expert on these kinds of medical conditions than to do DIY.

Also Read: Eat Dry Fruits and Maintain Good Healthy Life

Choose Your Diets or Foods:

A dietitian can recommend that you choose different foods that will help you prepare meals and snacks. You can select from a variety of lists of foods like categories including carbohydrates, proteins and fats.

A food option has almost the same amount of carbohydrates, protein, fat and calories — and the same impact on your blood glucose — as serving any other food in the same group. The starch, fruit, and milk list, for example, contains choices of 12 to 15 grams of carbohydrates.

Glycemic index – Some people with diabetes select foods, especially carbohydrates, using the glycemic index. This method ranks foods containing carbohydrates according to their effect on blood glucose levels. Speak to your health care professional about how this approach could work for you.

A sample diet plan for diabetes by a professional dietician:

Keeping in mind your size and level of activity when planning meals. The diet below is appropriate to anyone who wants between 1,200 and 1,600 calories a day.

Breakfast

• Whole-wheat bread or roti ( minimum 1 to 2) with green tea or black tea.
• If you are too lazy to make breakfast than opt for 1/2 cup shredded wheat cereal or oats cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee

Lunch

• Roasted chicken sandwich
• Wheat phulka roti with seasonal vegetable sabzi

Snacks

• Low-fat curd cheese, or any 1 seasonal fruit
• 2 1/2 cups popcorn with 1 1/2 teaspoons margarine

Dinner

• Baked or roasted fish with roti or bread or any salad
• 1-2 phulka roti with very light sabji

What does eating right with your favourite food mean for you?

When you have type 1 diabetes, you just need to keep track of the amount of carbohydrate you consume to keep your blood glucose levels stable. This is where you estimate the number of carbs in your meal and match it to the amount of insulin you need to take.

If you have type 2 and are overweight, it is important to find a way to lose weight, because it really improves diabetes control. That’s because it will help lower your blood pressure and decrease the risk of other complications. There are various ways to do this, such as low-carb, Mediterranean or very-low-calorie diets. Losing weight will help you lower your blood glucose levels and we now know that a substantial weight loss can also put Type 2 diabetes in remission for certain people.

If you have type 1 or type 2 diabetes, you may need to lose, gain, or maintain your current weight, but making healthier food choices while doing this is important.

Portion sizes are important to consider whether you are of Type 1 or Type 2. This makes it much easier to measure nutritional information while you are counting the carb or controlling your weight. Remember, for everyone, portion sizes are different and what’s right for someone else may not be right for you. You need to learn and track what your body wants and how it works. Every diet is different and should be made according to your needs rather than blindly following what others are doing. You can take reference from some other diet, but always remember to check the actual effect of the diet.

Also Read: How to Choose The Best Dietician Who Can Help You Win Your Weight Issues & Related Diseases?

Are there any risks if you follow the wrong diet?

You run the risk of fluctuating blood sugar levels and more severe problems if you break from your prescribed diet. By following any wrong diet without any guidance, you are taking a chance of taking a risk. We’re not saying that all diets are wrong, or that you’ll end up in the hospital the day after you follow those diets. But we’re just trying to say that this isn’t the right way to do that. Your insulin level changes every week, and any wrong step can have long side effects that you may not be able to see right now, but it will definitely affect you in the long run.

If you have diabetes, you need to consult with your dietitian and doctor to develop an eating plan that will work for you. To manage your blood glucose level use healthy foods, portion control and scheduling. Try our free plan and take our free one on one advice, let us give you a better and easier solution for a healthy life. We can offer the most effective dietary plans and have many happy clients who have recovered from minor diabetes through our diets. Contact us today or call us @ +91-9910922899.